11/17

Thanksgiving Week hours:

Monday-Tuesday: Normal Hours

Wednesday, Friday, Saturday: 9, 10am only

Thursday-Enjoy family, friends, Run a Turkey Trot bc we are closed

11/17/17

Warm-up

Nice Little Warm Up

500m row or 400m run

3 Rounds:

10 pass throughs with PVC

5 GOOPS or jumping pull-ups

5 Light KettleBell Swings

5 Burpee Box Jumps

20 4-count Flutter Kicks

Metcon

Baseline From Hell (Time)

5 Rounds, 3 min Rest between Rounds

400m Run

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

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